Category: Uncategorized

Warm Up:

PVC/FOAM ROLL

.10 Curve Run

21-15-9 Ab Mat Sit Up/Pull up

Partner WOD – You Go I Go format

36 Minute AMRAP

1. 25 Calorie Curve Run
2. 500m Bike Ride
3. 250m Row
4. 3 Power Clean and Jerk (135/95)

POST:

Burpee Box Jumps

Warm Up:

PVC/Foam Roll

5m Handstand practice

WOD:

1K Row For Time

rest to full recovery

1K Ski for time

rest to full recovery

2K bike for time

Rest for full recovery

POST:

25 Sorinex Pikes

25 Sorinex Roll Outs

25 Warrior Sit Ups

Warm up:

PVC/ Foam Roll

3×10

Cal ski

T-pause push up

Air squat

WOD:

21-15-9

Curve calories

Pull ups

Rest 3 minutes

21-15-9

OHS (45/35)

Cal Bike

Rest 3 minutes

21-15-9

Burpees

KBS

Done.

PVC/Foam Roll

Row 150m

10 RDL (45/35)

5 Front Squats

5 Push Press

Row 150m

5 Thrusters

5 Pocket Cleans

20 Banded Pull Aparts

Strength:

20m to find a DECK CLEAN SINGLE for the day – build to a heavy 1RM

WOD for time:

3 Rounds:

25 Cal Bike

10 Pull Ups + 5 Push Ups

FINISHER:

50 burpees for time

Warm Up:

PVC/Foam Roll

20 Cal Bike

15 Warrior Sit ups

10 T-Pause push ups

40m AMRAP:

5 Deck Snatches – (95/65)

10 Push Ups

15 T2B

20 Cal Bike

25 KBS

30 Ab Mat Sit Ups

5 Burpees

Warm Up:

PVC/Foam Roll

4-way banded walk w/ Air Squats

WOD:

E2MOM for 40 minutes – alternate between these movements:

1 – 10 back squats (135-205 / 105-155)

2 – 10 Burpees + 10 T2B

STRETCH

Warm Up:

PVC/Foam Roll

Ski 150m

10 push press (45/35)

10 Thrusters (45/35)

Ski 150m

10 Pull Ups

30 Red Band Pull Aparts

COMMUNAL SHOULDER MOBILITY WORK

Strength:

20m to find a Push Jerk DOUBLE (heavy DBL for the day)

WOD:

4 RFT:

Run 20 Calories

Ride 15 Calories

Ski 12 Calories

10 Wall Ball Shots

Warm Up:

PVC/Foam Roll

2 Rounds –

20 cal curve run

5 pull ups – 10 air squats – 2 wall walks

FIGHT GONE BAD!

1. Wall Ball Shots

2. Plate Ground 2 Overhead (35/25)

3. Box Jumps

4. Ski for Cals

5. KBS (75/53)

PVC/Foam Roll

10-8-6-4-2

Ball Slams

Push Ups

Air Squats

WOD:

For Time:

250m Row

500m Bike

500m Row

1000m Bike

1000m Row

1500m Bike

500m Row

1000m Bike

250m Row

500m Bike

POST:

3×10 Superset:

Body Row

Push Ups

Dips

PVC/Foam Roll

3 Rounds:

12 Cal bike

10 Banded Air Squats

2 Wall Walks

WOD:

5 Rounds For time:

5 Power Cleans (155/110)

10 Back Squats (155/110)

15 Pull Ups

20 Calorie Row

POST:

Tabata Flutter Kicks